Site: Mess Hall

Site Q: Grizwold

Conditions: 34 degrees, Calm

Q: Lite-Brite

PAX: 10 HIM. Griswold, Hard Hat, Obi Wan, Cosmo, Phantom, Huffy, Sasquatch, Speed Square, Stallion, Lite-Brite

FNG: Joey Bartolomei, 28, Stallon

5:30am

5 Core Principles

-Free

-Open to all men

-Always held outdoors

-Lead in a rotating fashion

-Ends with a COT

F3 Mission Statement

-Plant, Grow and Serve small workout groups for the reinvigoration (I should have taken a picture of Hard Hats face) of all male community leadership

Disclaimer

-I am not a professional, modify as necessary

Kicked things off with a mosey around the soccer field to the playground for Warm-A-Rama

Warm-A-Rama:

(2021 Style)

Side Straddle Hops (x21)

Tappy Taps (x21)

Sun Gods (x21)

Reverse Sun Gods (x21)

5:35am

Pre-Thang:

Used the hill east of the playground.

Paired up in 2’s

HIM 1:

HILL CLIMB

Bernie Sanders up the hill

Gator walk back down the hill

HIM 2:

AMRAP Exercise

Big One’s AMRAP until HIM 1 returns. Complete once both partners complete HILL CLIMB.

5:40am

Regrouped and mosied to the soccer field

The-Thang

-Used the soccer field corners for stations.

-There were 4 stations with station 1 being the push group.

-Counted off into 4’s

Station #1 (PUSH)

10 burpees

Run to Station #2

Station #2 (LOWER)

Round 1

Air Squats AMRAP together as a group

Round 2

Alt Lunges (R/L is 1) AMRAP together as a group

Round 3

Monkey Humpers AMRAP together as a group

Rinse & Repeat

Side Shuffle Left to Station #3

Station #3 (CORE)

Round #1

LBC’s AMRAP together as a group

Round #2

Heels to Heaven AMRAP together as a group

Round #3

Gas Pumpers AMRAP together as a group

Rinse & Repeat

Run to Station #4

Station #4 (UPPER)

Round #1

Carolina Dry Docks AMRAP together as a group

Round #2

Diamond Merkins AMRAP together as a group

Round #3

Clap Merkins AMRAP together as a group

Rinse & Repeat

Side Shuffle Right to Station #1

6:05am

Called Omaha

Mosey back to Shovel Flags

6MOM:

Rosalitas (x21)

Rancid Style American Hammers (10 total)

Name-O-Rama

Named the FNG Stallion

Prayers:

-Wait Time’s MIL passed away

-Fine Prints BIL passed away

-Cindy in hospital, Huffy

Announcements:

-CSAUP 34 days away

-APEX Wednesday 19

-Doppler divorce support

CoT:

Story of the Chinese farmer

CF: Loses his horse.

Villagers: all say that’s terrible

CF: Maybe

CF: Next day 7 horses show up at the farm

Villagers: all come over saying that’s great!

CF: Well, maybe

CF: Next day his son takes out a horse and the son breaks his leg.

Villagers: all say that’s terrible

CF: Maybe

CF: Next day conscription officers come through the town and take young men to go fight. They pass over the farmers son due to his broken leg.

Villagers: all come over saying that’s great!

CF: Well, maybe

The point is that you never know if something is really that good or really that bad because you never know how that is going to effect the rest of your life. Stay humble and support in the good times and know where you can turn in the bad.

Aye! Lite Brite

F3Omaha - 2412 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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